holiday feast with a variety of meals

6 Tips for How to Stay healthy during holidays

We all want to achieve our health goals without sacrificing the joy of the holiday season. Here are a few simple tips to help you stay healthy during holidays.

1. Don’t start a diet

A woman looking at a piece of broccoli with hesitation, reflectant to adhere to an unhealthy restrictive diet.

It’s common to make post-holiday resolutions to start a diet, only to abandon it a few weeks later. But the truth is, diets don’t work! Studies show that the effect of diets on weight loss and overall health is modest. Their benefits last for only 12 months. This explains why many people struggle with yo-yo dieting.

Instead of dieting, focus on building a healthy and sustainable lifestyle. This approach will help you stay healthy during holidays and throughout the year. tart by understanding what you eat and make conscious choices about your food intake. Compose healthy and delicious meals with high-quality ingredients. By adopting a lifestyle that you enjoy, you’re more likely to stick with it in the long run.

2. Don’t Count Your Calories

calculator designed to count the calorie content of a donut.

Counting calories can be a stressful and overwhelming task. Moreover, when it comes to weight loss, the results are not always guaranteed. Calorie burning varies due to factors like metabolism, gut health, and food choices. Not all calories are equal.

Instead of fixating on calorie counting to stay healthy during holidays, focus on the quality of the food you eat. Prioritize whole, natural foods and avoid processed ones. By adopting a diet rich in nutrient-dense foods, you’ll be more likely to achieve and maintain a healthy weight.

3. Create a Healthy and Balanced Holiday Plate

A balanced plate to stay healthy during holidays. Plate divided into three sections: half for fruits and vegetables, one quarter for lean protein sources, and the remaining quarter for whole grains or starchy vegetables.

Say goodbye to stressful diets and embrace the Plate Method to portion your meals for a healthy holiday season. This simple method ensures you’re meeting your nutritional needs without the stress of counting every calorie.

To stay healthy during holidays while enjoying your meals, fill half of your plate with a variety of colorful vegetables, a quarter with protein sources, and the remaining quarter with whole grains or starchy vegetables. This balance provides essential nutrients while keeping you feeling satisfied.

The Plate Method has been successfully used for diabetes meal planning and is endorsed by food guides in the United States and Canada. When using natural whole foods, it’s unlikely to exceed a healthy calorie range.

Remember, moderation and balance are key to enjoy a healthy holiday. An occasional indulgent meal won’t derail your overall health goals. Enjoy the holiday season with a mindful approach to eating and savor the delicious flavors without sacrificing your well-being.

4. Don’t Lose Sight of Your Goals

A stool to help reach a target and arrow positioned above.

The holiday feast is just one of many meals you’ll have throughout the year. Instead of focusing solely on this single meal, maintain a broader perspective and keep your overall health goals in mind.

Food journaling is an effective tool for improving your health and managing your weight. By tracking your food intake, you can gain valuable insights into your eating habits, identify patterns, and make informed choices to align with your goals and stay healthy during holidays.

A study on long-term weight management revealed that participants who kept a food journal for six months lost twice as much weight as those who didn’t. This demonstrates the power of self-awareness and the positive impact of tracking your food intake.

Try JustaPlate app to effortlessly track your meals using the Plate Method. Begin by logging your current meals to gain a clear understanding of your eating patterns. Once you have a baseline, you can work towards making gradual improvements and committing to healthier choices that align with your long-term goals.

5. Don’t Rush into a Gym Membership

Colorful gym weight plates in a well-lit gym room.

If you’ve spent the last year on your couch, don’t rush into a gym membership. Instead, start small and set realistic goals. Before you know it, you’ll be running marathons!

  • Start with small steps: Start by making small changes to your daily routine. Take the stairs instead of the elevator, walk or bike for short distances. To spend a healthy holiday commit to a 30-minute walk each day.
  • Focus on physical activity throughout the day: Physical activity doesn’t have to be limited to formal exercise sessions. Incorporate movement into your daily routine by taking active breaks throughout the day.
  • Explore different activities: Find activities that you enjoy and that fit your lifestyle. Try dancing, swimming, hiking, or cycling. There are endless possibilities to get your heart rate up and have fun while doing it.

Remember, the most important thing is to find an activity that you enjoy and that you can stick with. By making small changes to your daily routine, you can improve your fitness level and overall health.

6. Be Kind to Yourself

Two hands forming a heart shape against a sunset backdrop.

Embrace self-compassion and avoid feelings of guilt during the holidays. This season is about connecting with loved ones, not about self-criticism. Instead of pressuring yourself to have a perfectly healthy holiday, focus on enjoying the festivities. Remember, every body is beautiful, and you deserve to feel good about yourself.

Holidays are a time for celebration and sharing. Indulging in holiday feasts can actually have positive benefits for your well-being. A study from Oxford University found that people who eat socially tend to feel happier and more satisfied with their lives.

Instead of dwelling on guilt, savor your food. Cherish the opportunities to share meals with family, friends, or colleagues. Remember, the holiday spirit is about joy, connection, and creating lasting memories.

JustaPlate is a meal tracker app based on the plate method. It available for both iOS and android.

If you are seeking to improve your eating habits, download JustaPlate today. Start your meal tracking journey toward a healthier lifestyle.

ios download button
android download button

JustaPlate is a meal tracker app based on the plate method. It available for both iOS and android.

If you are seeking to improve your eating habits, download JustaPlate today. Start your meal tracking journey toward a healthier lifestyle.

ios download button
android download button
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